Thursday
Warm-up
Warm-up
AMRAP x 7 MINUTES
7/7 SA False Grip Ring Rows
8 Step-Ups
9 Tuck-Ups
1:00 Bike
7/7 SA False Grip Ring Rows
8 Step-Ups
9 Tuck-Ups
1:00 Bike
Workout
Metcon (Time)
12 ROUNDS FOR TIME
4 Up-Down Box Climb Overs (30/24)*
2 Ring or Bar Muscle-Up
4 Up-Down Box Climb Overs (30/24)*
2 Ring or Bar Muscle-Up
*Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. Option to add 1-2 additional 45lb plates to top of the box to increase height.
(Score is Time)
RMU Option 1: Jumping RMU or BMU
RMU Option 2: Chest to Bar Pull-Ups
Finisher
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100 Slam Balls
100 Burpees
FOR TIME
100 Slam Balls
100 Burpees
(Score is Time)
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Lats
5:00 Foam Roll Lats
